As we grow older, we do our best to stay in the best possible physical and mental condition for a healthy and long life. According to new discoveries, we cannot always control everything that life throws at us, but we can control how and what we eat, which is a major part of longevity.
In a recent review posted on cellA new study has been decided A longevity diet will be an excellent preventative measure to help avoid morbidity and maintain the health of the elderly... That said, a longevity diet follows five dietary habits that help maintain longevity. Keep reading to find out what those diets are. Then, for more information on longevity, see The Secrets of Longevity for the Oldest People in the World.
In a meta-analysis of multiple groups with a total of 432,179 participants, both low-carbohydrate consumption of less than 40% of energy and high-carbohydrate consumption of more than 70% of energy increased the risk of death compared to moderate carbohydrate intake. Increased.
However, a normal calorie longevity diet that keeps weight constant by equalizing the energy introduced into the body to the energy consumed is associated with medium to high carbohydrate intake with low or very low side effects and long and healthy life expectancy. doing.
Unrefined sources are foods that have been minimally processed from their natural state. These foods can be obtained from whole grains such as wheat bread, brown rice and quinoa.
Sign up for our newsletter!
According to reviews, the risk of death was about 18% higher when animal-derived proteins or fats replaced carbohydrates. However, when plant-based proteins or fats replaced carbohydrates, the risk was reduced by about 18%.
The longevity diet also mentions a healthy intake of low but sufficient protein, mostly plant-based. However, regular intake of pescetarian-derived protein (vegetarian foods containing seafood) has fewer or very few side effects and extends life expectancy and healthy life expectancy.
As mentioned in the review, some studies show that pesco vegetarians have a lower risk of overall mortality compared to meat eaters. A vegan diet is also associated with a lower risk of cancer, high blood pressure, and diabetes compared to regular carnivores.
According to the Cleveland Clinic, the Dietary Intake Standard for Fat (DRI) for adults is 20% to 35% of the total calories from fat. A longevity diet is said to have fat consumption, which accounts for about 30% of the energy primarily from plant-based longevity sources. Good sources of plant-based energy include beans, nuts, chia seeds, and flaxseed, which are made as good sources of plant-based energy consumption.
The cell The review also states that recent studies based on meta-analysis and data from the 2019 Global Disease Burden Study provide evidence in favor of a longevity diet.
Evidence is from a typical Western diet (mainly modern style diets including large quantities of processed foods, lean meats, high-fat dairy products, high-sugar foods, and pre-packaged foods) to a rich diet. For lean and processed meat-reduced legumes, whole grains, and nuts, the expected lifespan is longer. Life expectancy ranged from 10.7 years for women to 13 years for men when starting at 20 years, and life expectancy increased by more than 8 years when starting at 60 years.
According to reviews, studies of subjects with obesity, metabolic syndrome, or type 2 diabetes usually benefit from a diet of 8 to 10 hours a day. Helps to lose weight and correct existing metabolic disorders.
However, longer daily fasting periods with skipping breakfast are consistently associated with increased mortality, which is especially high in cardiovascular disease. This is why it is advisable to have a meal period of 11-12 hours during the ideal time to avoid compliance issues and side effects.
There are several ways fasting has affected longevity. The researchers mentioned in the review found that longevity diets were used to prevent malnutrition, especially in people over the age of 65, to prevent weaknesses and illnesses that could result from decreased bone and muscle mass and decreased blood cell counts. It states that it needs to be designed. Ideally, a longevity diet would include a 12-13 hour fasting period daily, which many studies have shown to be safe, feasible and effective.
The review also mentioned the fasting imitation (FMD) diet. Cycles applied once a month for 5 days to mice on a high-fat / calorie diet reduced body fat, improved cardiac function, lowered cholesterol, and returned lifespan to the levels observed in mice on a standard diet. rice field.
Additional health benefits of the 4-day FMD cycle included prolonged longevity, decreased tumor incidence, and delayed cognitive decline, even when started in middle age.
FMD every 3-4 months may also help reduce risk factors for individuals at high risk of illness, thus helping to increase their longevity potential. According to reviews, many studies have investigated the role of foot-and-mouth disease in the treatment of cancer.
In particular, one study found that FMD and hormone therapy were combined to treat breast cancer, reducing markers and risk factors associated with cancer progression without compromising muscle function or mass. A patient feasibility study was conducted.
Kayla Garitano
Kayla Garritano is Eat This, Not That! I’m a staff writer. She graduated from Hofstra University with a major in journalism and two minors in marketing and creative writing.read more
